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The Integration Of Proper Intra Abdominal Pressurization For Combat Sport Performance!

11/16/2017

6 Comments

 
PictureIntra Abdominal Pressurization
​In a sport with high amounts of external force and unorthodox movements there must be a course of action to mitigate unnecessary risk. there also needs to be a point of reference to initiate greater biomechanics response. Force output and torque through the transverse plain and from ground contact must be optimized to improve overall performance for the fighter. Most people let alone athletes really don’t know how to breath and brace the spine properly. This can be a major issue when you are involved in any type of high impact sport or moving your body under load. This is why one must learn the proper techniques to maximize their ability to brace and stabilize joints. 
Proximal stability with distal mobility is what the primary goal here is. We must stabilize joints that need to be stabilized and mobilize joints that need to be mobilized. Controlling your diaphragm and stabilizing the core will inhibit traction control enabling you to move freely with greater force. Through proper IAP you can inhibit the body's defense mechanism to tighten up. Think of it like this, if you ever stepped on an unstable surface like ice for example your body automatically tightens up and your movement becomes very rigid and stiff. This is because the body was not properly braced and rooted into the ground through proper forms of stabilization.

How does this affect a combat sport athlete?!?
In a fight most of the time you are trained to absorb force while being able to redirect it positively with a greater outcome. When a fighter is faced with external forces they must be able to have the ability to redirect force more efficiently through adequate means of core stabilization and global joint centration. Having this quality of bracing 360 degrees throughout the entire midsection this will allow you to have greater force output. With this trait you will be more powerful from the ground up leading into dominating results and a bad night for the opponent.

Learning to breathe diaphragmatically is a fairly simple process although for decades people have been breathing wrong. Most people breath up into their chest and into the upper traps, this is called stress breathing. Understanding how to properly breath throughout the diaphragm around the entire lumbar spine is key to proper IAP. Learning from methods of Dynamic Neuromuscular Systems, spine specialist Stuart McGill, and the Kabuki Movement Systems i've found it very simple and effective to teach to my athletes. First you must understand how to breath 360 degrees while maintaining a neutral spine. Breathing into the rectus abdominis or “belly breathing” won't do it, you must create pressure throughout your entire rib cage into the low back. Once this is accomplished and you are creating global pressure throughout the lumbar and TL junction you can begin to learn the bracong process.

Here are a few cues you can use to help initiate this process:

1: Diaphragm Breathing
2: Breath into your hips
3: Breath into the back of your throat
4: Clavicle touch

Once this is mastered then we can move on to the most important part of Intra Abdominal Pressure and that's BRACING. When bracong think of it like Chris Duffin would say act like your going to get punched in the stomach and brace as hard as you can. Breathing is the set so you don't pass out bracing is the icing on the cake. When you brace you create a sheet of armor around the midsection allowing you to produce force and withstand external load. If you are a fighter this is extremely important for performance and for overall health. In MMA , Wrestling, Judo, BJJ, and Sambo you must have to ability to create torque through the transverse plane for throws, sweeps, takedowns, etc. You must also have the ability to resist rotation for stopping shots, getting swept to your back, getting pinned, or getting hip tossed. This is why having solid IAP becomes crucial for these individuals. With Boxing, Kickboxing, Muay Thai, and Karate this is a major component as well. Having the ability to transfer force from the core to the end of a punch, kick, elbow, or knee is vital if you are looking to end the fight early and get a pretty solid payday. Another reason why fighters can benefit from integrating proper IAP is the ability to take blows to the midsection. Lets face it everyone like to head hunt but the true reality is that most fighters get dropped to the body or weaken in fights due to hard body shots. If you are able to efficiently brace the core upon impact this will be a non issue, and in fact a strength of yours to be able to take body shots (now all you would have to do is learn how to move your head).

Here are a few cues to help initiate the bracing process:

1:Pin the Sternum down
2: drive Sternum to your Belly Button
3: Act like your going to get punched
4: Project / pull Spine upward

How to put this into your program:
Start each session in a supine 90/90 position lay on your back with one hand on sternum and the other on the lower stomach. Begin the process with a few deep diaphragm breaths, holding the breath at the top for a second or two. Then completely exhale all of the air out like you are blowing through a straw. After a few deep breaths begin to integrate the bracing technique by using the cues I’ve laid out. Perform 2-3 sets for about 8-10 reps, rest for about 30 seconds between sets all while still breathing diaphragmatically. This can be done before every training session to prime your central nervous system and prep you for the work ahead. If you do it correctly you will already begin to sweat and get the HR elevated slightly.

As a physical preparations coach for some of the toughest individuals in the world I can tell you first hand that this is something completely overlooked in this field. Learning how to do this technique will set you up for all other movement parameters in the fight game. Proper Intra Abdominal Pressurization is the key component for optimizing proprioception, sport specific kinematics, and overall sport performance.


For more info on this topic check out Kabuki Movement Systems or email me at Phil@darustrong.com



Picture
Kabuki Movement Systems
​
6 Comments
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1/6/2018 09:29:00 pm

I want to start exercising, but I don't know what exercise will be good for me. I am very grateful to the person who wrote this article. I'm very hopeful that I can do some of this exercise and help me lose some weight.

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8/6/2018 09:41:51 pm

I totally agree on everything that is written on your post. Every combat sport is linked to serious training camps and physical exercises and that is why it is only a must for every combat sport athlete to undergo on this kind of exercise and fitness training. Not to mention, apart from the physical hardships and difficulties experienced by the combat sport players without the proper training, additional pain is also experienced by those players when during in actual and live combat. I will definitely recommend these tips for achieving success and proper training. Thank you so much.

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11/9/2018 07:47:23 pm

Combat sports are really dangerous. Being able to compete at the highest level is very difficult, more so, it brings a huge risk. However, many people do live the dangerous life. Boxing legends like Muhammad Ali and Manny Pacquioa are boxers who have continued to engage in many violent fist fights. The difference is, they train themselves in the highest degree. They are very strict with their diets and they are also very mentally prepared to hurt and get hurt as well.

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3/30/2019 08:06:52 pm

The abdomen is very important for an athlete. In runners, swimmers, and bikers, the abdomen help them achieve faster speeds. In team sports such as basketball, the abdomen helps in creating a stronger body. In combat sport, the abdomen is the source of endurance. This is the reason why many coaches focus their work on the core training. Training the abdomen is really beneficial as a fighter. Not only it boosts the muscular endurance of the fighter, but it also strengthens his striking power.

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Frank Best link
2/15/2018 08:08:29 am

Well, an abdominal workout is essential for improving sports performance and building abdominal muscles. Again when a person experiences the emotional stress moments for a longer period of time, his physical responses and sympathetic nervous system get affected and lead to various discomforts including- high blood pressure, inflammation, muscle pain, back pain etc. however, performing abdominal workouts and following abdominal breathing technique promote relaxation, increase stretching efficiency, support muscle growth, eliminate back pain, increase strength and endurance. Hence, you should take the advantage of abdominal exercise and breathing technique to strengthen your core, improve your muscle's functionality, and reduce muscular tension.

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9/1/2018 04:47:59 pm

There are certainly a lot of details like that to take into consideration. That is a great point to bring up. I offer the thoughts above as general inspiration but clearly there are questions like the one you bring up where the most important thing will be working in honest good faith. I don?t know if best practices have emerged around things like that, but I am sure that your job is clearly identified as a fair game. Both boys and girls feel the impact of just a moment?s pleasure, for the rest of their lives.

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    Phil Daru

    ACE Certified personal Trainer, Bodybuilding and Powerlifting Athlete, Former Professional MMA fighter, Nutrition Specialist

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